Vitamin D, also known as the "sunshine vitamin," plays a vital role in human health. In this article, we will delve deeper into what vitamin D is, its role in our bodies, its benefits, and how to address vitamin D deficiency. or the excess.
1. What is vitamin D used for?
Vitamin D is crucial for several functions in the human body, one of the main ones being the regulation of calcium and phosphorus metabolism , which are essential for healthy bones and teeth. In addition, vitamin D plays a crucial role in supporting the immune system , helping to prevent diseases and infections.
Recent scientific discoveries have shown that vitamin D is not only important for bone health, but for the entire musculoskeletal system, especially the muscles.
There is also debate as to whether vitamin D may have a protective function for cardiovascular, tumor, neurological, autoimmune diseases and infections.
The question of cause and effect, however, still needs to be clarified before we can make any definitive statements (Swiss Confederation “DFI” Federal Office for Food Safety).
2. Is Vitamin D an essential vitamin?
Absolutely. Vitamin D is an essential vitamin, classified as a fat-soluble vitamin, which means that it dissolves in fat and can be stored in the body for a certain period. However, it is essential that you are able to produce Vitamin D in its normal form on a regular basis. active, to ensure healthy bones, muscles and the immune system.
3. Benefits of Vitamin D
Vitamin D offers a wide range of benefits. In addition to supporting bones and teeth, it contributes to heart health, muscle function, and can even positively impact mental well-being .
The European Food Safety Authority “EFSA” has recognized the following benefits in contributing:
- to the function of the immune system
- to the absorption and utilization of calcium and phosphorus
- to maintain normal blood calcium levels
- to maintain healthy bones and teeth
- to maintain proper muscle function
- to the correct division of cells
4. How is vitamin D formed?
Vitamins are substances that cannot be produced by the human body or can only be produced in insufficient quantities, and must therefore be ingested entirely or in part through food.
Fat-soluble vitamin D is a special case among vitamins, as it can be synthesized in human skin when exposed to sunlight.
The amount produced in the skin corresponds to approximately 80-90% of the supply, the remaining 10-20% comes from food .
Vitamin D is synthesized in the skin from cholesterol precursors (provitamin D), provided that the skin is exposed to sufficient sunlight (UVB).
5. What are the symptoms of vitamin D deficiency?
Vitamin D deficiency can manifest itself through various symptoms, including fatigue, muscle pain, and, in more severe cases, bone deformities.
Deficiency is often associated with a lack of exposure to the sun, a primary source of vitamin D synthesis in the skin, and a subclinical deficiency of essential micronutrients that activate the enzymes that make it active.
6. What is the recommended daily dose of vitamin D?
The recommended amount of vitamin D may vary based on age, gender, and environmental factors such as latitude and sun exposure.
However, if we take the recommended daily allowance (RDA) of vitamin D as a reference, the reference values are 15-20 µg/day.
Recommendations can often use a reference based on the international unit IU, 1 IU corresponds to 0.025 µg, so the recommended daily dose would be 600-800 IU.
In recent years, it has been recognized that the most natural and safe approach is to use a complete formulation with all the necessary micronutrients to improve the bioavailability of vitamin D, including vitamin K2, zinc, copper, magnesium, etc.
This is preferable to using excessive dosages of an isolated vitamin D supplement alone, thus ensuring a more complete and harmonious nutritional balance.
7. What are the foods richest in vitamin D?
Although sun exposure is the main source of vitamin D, some foods are rich in this vitamin.
Fatty fish, eggs , and mushrooms are just a few options that can help meet your daily requirement.
Vitamin D is present in two forms: as ergocalciferol (vitamin D2) in plant-based foods and as cholecalciferol (vitamin D3) in animal-based foods.
The vitamin D content in foods is quite low.
In Switzerland, the addition of vitamins D2 and D3 to foods is permitted up to a maximum daily dose of 5 µg (corresponds to 200 international units) (RS 817.022.32). An example of this is margarine enriched with vitamin D.
8. Why is it important to use Vitamin D together with Vitamin K2?
Vitamin K2, belonging to the family of fat-soluble compounds with the formulation MK (menaquinone) from MK-2 to MK-14, emerges as a protagonist of significant importance in biological functions.
One of its key roles has recently been recognized in the preservation of bone health, playing a crucial role in the structural integrity of osteocalcin (OC), the major non-collagenous protein present in the bone matrix.
Low vitamin K2 intake is associated with bone loss and an increased risk of fractures, affecting both sexes.
This synergy between vitamin K2, calcium and vitamin D contributes substantially to the prevention of bone loss.
Additionally, vitamin K2 is important in maintaining bone quality and strength, particularly relevant after menopause and for patients with secondary osteoporosis.
9. Is it enough to take a vitamin D supplement?
Using a vitamin D supplement to normalize blood levels may be ineffective.
It is important to consider that many people fail to produce sufficient amounts of vitamin D mainly due to subclinical micronutrient deficiencies in increasingly depleted foods.
This situation has been defined as an epidemic by the main world health organizations.
For example, common magnesium deficiency prevents the activation of vitamin D, preventing it from converting to its active form.
This is why many people, despite regular use of vitamin D supplements, fail to see an increase in blood levels.
We always recommend the use of food-based supplements, containing all the micronutrients necessary for vitamin D to be absorbed, transformed into its active form and used correctly.
In particular, we suggest the use of foods or supplements rich in minerals and vitamin D such as IMMUNCARE and NIGHTRELAX , two formulations that provide all the micronutrients necessary to promote the right synergy.
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Buy Now10. What factors influence the formation of Vitamin D?
Several factors impact the amount of vitamin D synthesized in the skin.
- Skin Type : People with darker skin, characterized by more intense pigmentation, produce less vitamin D in their skin than those with lighter skin, even with the same amount of sun exposure. At latitudes like ours, these people are more susceptible to developing vitamin D deficiency.
- Place of Residence (Latitude) / Season : In our latitudes, both in the plains and in the mountains, solar radiation in winter is insufficient to allow human skin to synthesize adequate amounts of vitamin D, even on sunny days. In addition, during the cold season, the skin is generally covered by clothing. In contrast, on a sunny day in July in Switzerland, about 20 minutes of sun exposure of the face and hands are sufficient to produce 600 IU of vitamin D. These seasonal variations influence fluctuations in vitamin D concentration in the blood. Between spring and late summer, vitamin D levels increase, accumulating in adipose tissue. During autumn and winter, these reserves are progressively used, resulting in a decrease in vitamin D concentration (Figure 2).
- Duration of skin exposure to the sun : The duration of skin exposure to the sun is also important. People who are often outdoors are more likely to synthesize vitamin D than those who spend most of their time indoors. In summer, the sun is so strong that just briefly exposing the skin (face and hands for about 20 minutes) is enough to produce the necessary amount.
- Age : As we age, our skin increasingly loses its ability to synthesize vitamin D. Older people are therefore more dependent on vitamin D intake through their diet. In addition, for various reasons, older people (especially the very old and those requiring care) often spend less time outdoors and for shorter periods, and due to reduced exposure to the sun, they have a lower endogenous synthesis of vitamin D.
- Use of sunscreen products : Using sunscreen reduces the endogenous synthesis of vitamin D in the skin. However, in case of prolonged exposure to the sun, you should not do without sunscreen, because intense sunbathing causes sunburn as well as, in the long term, premature aging of the skin and increases the risk of skin cancer.
- Illnesses and taking certain medications : Some medications (for example, cholesterol-lowering drugs, remedies for fungal infections, cortisone, medications for cramps) increase the risk of an insufficient supply of vitamin D. Certain illnesses (e.g. chronic liver and kidney disease, celiac disease or chronic inflammatory bowel diseases such as Crohn's disease) can also affect the supply of vitamin D.
12. How long should I take vitamin D?
The recommended duration of vitamin D intake can vary based on several factors, but it is important to understand that regular production of this vitamin depends on several key elements.
If it is not possible to ensure all the fundamental factors, such as regular intake of micronutrients, physical activity , exposure to the sun and limitation of alcohol consumption and certain drugs, it may be appropriate to opt for rational supplementation.
Rational supplementation involves taking a supplement regularly throughout the year, preferably with complete formulations of minerals and vitamins.
These formulations work synergistically to support the entire vitamin D production chain in the body, allowing for a constant and balanced supply of essential nutrients.
We suggest using complete and organic formulas such as IMMUNCARE and NIGHTRELAX.
13. Can too much vitamin D be toxic?
Yes, too much vitamin D can cause toxic effects, known as hypervitaminosis D. This can lead to symptoms such as nausea, weight loss, and kidney damage.
The European Food Safety Authority “EFSA” maintains the tolerable intake level for vitamin D at 100 micrograms per day for adults for 2023.
A normal diet without vitamin D supplements or prolonged exposure to sunlight cannot induce hypervitaminosis D , because the body has the relevant control functions.
According to the Swiss Confederation, the safety level («safe upper level», i.e. the maximum tolerable daily dose) depends on age and indicates the quantity of vitamin D that, based on current knowledge, can be taken every day for prolonged periods without negative effects on health (Table 3).
Conclusions
Ultimately, understanding vitamin D is essential to ensuring optimal health.
From sun exposure to rich foods, making sure you meet your daily needs is a crucial step toward living a healthy, balanced life.
Remember, however, that if you take a vitamin D supplement, our advice is to use a formulation with all the other micronutrients necessary to make it bioavailable.
Sources:
- Swiss Confederation, Federal Department of Home Affairs FDHA, Federal Food Safety and Veterinary Office FSVO
- Vitamin D supplementation: upper limit for safety revisited?, Aging Clin Exp Res. 2021; 33(1): 19–24. doi: 10.1007/s40520-020-01678-x
